Phosphatidylserine is a fatty substance called a phospholipid. It covers and protects the cells in your brain and carries messages between them.
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Phosphatidylserine plays an important role in keeping your mind and memory sharp. Animal studies suggest that the level of this substance in the brain decreases with age.
Phosphatidylserine is taken to try to prevent memory loss and mental decline that may occur as you get older.
Several studies suggest that it may boost your brain power. People who took the supplement scored higher on short-term memory, mood, and concentration tests. For example, they could better recall names and objects. Much more research is needed to confirm these results.
Scientists have used phosphatidylserine in studies to treat symptoms of Alzheimer's disease. Again, there is not enough evidence that phosphatidylserine is of any help in treating this condition.
Phosphatidylserine has been suggested in the treatment of the following conditions, as well:
- Multiple sclerosis
- Muscle soreness and stress in athletes who overtrain
More research is needed before it can be recommended as a treatment for any of these conditions.
The supplement used in early studies was made from brain cells taken from cattle. Because of concerns about mad cow disease, an infectious disease that affects the brain tissue of cattle, scientists have developed a type of phosphatidylserine from plant sources such as soy or cabbage.
Many people can take the soy-derived supplement without any side effects. Research is still preliminary but it is likely safe up to 600 milligrams a day for no more than 10 days. Side effects are more common at doses of 300 milligrams and above. They may include:
- Gas
- Stomach upset
- Trouble sleeping
However, optimal doses of phosphatidylserine have not been established for any condition. Quality and active ingredients in supplements may vary widely from maker to maker. This makes it very hard to establish a standard dose.
Phosphatidylserine can affect how certain medicines work in your body. Talk to your doctor before taking this supplement especially if you also take:
- Any type of blood thinner or have any blood-clotting problems
- Anti-inflammatory medicines used for arthritis, headaches, or pain
- Performance-enhancing drugs or supplements used to increase athletic performance or stamina
Phosphatidylserine (PS) is an acidic phospholipid synthesized in the brain and plays a significant role in brain structure and function. These phospholipids are part of the protective cell membrane and play an important role in transmitting messages between nerve cells in the brain by aiding in neurotransmitter release, synaptic activity, and receptor function. It also reduces neuroinflammation, which is a contributing factor in many central nervous system diseases.
PS synthesis can be disrupted by various means and is thought to decrease with age. This may be one of the factors linked with neurodevelopmental diseases (like ADHD and autism spectrum disorders) and neurodegenerative diseases (like Alzheimer's and Parkinson's).
Read on to learn about the benefits of phosphatidylserine, and how to maintain PS levels in your brain through food and dietary supplements. We will share research outcomes on dietary aids, recommended dosage, and possible side effects.
Benefits of Phosphatidylserine
PS is believed to play a role in mood regulation, restorative sleep, and cognitive functions, such as attention, focus, processing speed, and memory. High levels of PS are found in the hippocampus (a structure in the brain responsible for learning and memory). These phospholipids are also known to enhance exercise performance with faster reaction time and reflexes.
Studies in animals suggest that levels decline with age, and food and dietary supplements may counteract this. Likewise, they may help with conditions such as:
The Food and Drug Administration has not formally approved phosphatidylserine for treating any medical conditions; however, it has recognized the small studies that show improvement in cognitive function and has indicated that PS found in food products is generally recognized as safe (GRAS)
Where Do I Find Phosphatidylserine?
Aside from being produced in the brain, PS exists naturally in certain foods, like soybeans, white beans, cabbage, sunflower, fatty fish, organ meats, and egg yolk.
It can also be purchased in pill form wherever vitamins are sold, and there has been a notable uptick in the consumption of supplements like Neuriva and other brain health dietary aids.
Supplements were originally made from PS synthesized in cow brains; however, since the outbreak of mad cow disease, the industry has moved towards more natural methods of producing PS such as soy or soy-free products like sunflower lecithin.
PS can be purchased as an isolated substrate but is often recommended in combination with other supplements like B vitamins, folate, and omega-three fatty acids to be fully effective.
Research on Phosphatidylserine
A handful of studies have explored the health effects of phosphatidylserine supplements. However, many of the studies are small and dated.
May Boost Athletic Performance
Phosphatidylserine supplements may help increase exercise capacity and improve athletic performance. Researchers also found that phosphatidylserine may help decrease muscle soreness and protect against an increase in levels of cortisol, a stress hormone that often occurs as a result of overtraining.
May Improve Memory Loss
Phosphatidylserine is often taken to try to slow age-related memory loss. In a study published in the Journal of Clinical Biochemistry and Nutrition, 78 older people with mild cognitive impairment were assigned to six months of treatment with phosphatidylserine supplements or a placebo.
In tests performed at the end of the six-month period, participants who took phosphatidylserine were found to have experienced a significant improvement in memory.
May Ease Depression
Phosphatidylserine is thought to play a role in helping to regulate mood. In a 2015 study published in Mental Illness, for instance, people over the age of 65 with major depression took a supplement containing phosphatidylserine and the omega-3 fatty acids DHA and EPA three times daily for 12 weeks. At the study's end, scores on a depression scale had improved.
More research is needed from large-scale, well-designed clinical studies before phosphatidylserine (or DHA) can be recommended for depression. This Mental Illness study, for example, cannot conclude whether phosphatidylserine, DHA, EPA, or the combination of supplements provides benefits.
May Treat ADHD Symptoms
Using phosphatidylserine in combination with omega-3 fatty acids may aid in the treatment of ADHD symptoms in children, suggests a 2012 study published in European Psychiatry. For the study, 200 children with ADHD were assigned to 15 weeks of treatment with either a placebo or a supplement containing phosphatidylserine and omega-3 fatty acids.
Study results revealed that participants treated with the combination of phosphatidylserine and omega-3 fatty acids experienced a significantly greater reduction in hyperactive/impulsive behavior and a greater improvement in mood compared to those given the placebo.
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Another study published in 2014 compared phosphatidylserine to placebo in children who had been diagnosed with ADHD. After two months, the treatment group showed significant improvement in auditory memory, inattention, and impulsivity. This was a small study involving only 36 children. More and larger studies need to be performed to further assess safety and efficacy.
May Lower Cortisol Levels
Some studies have shown that phosphatidylserine supplementation reduces the body's levels of cortisol, a steroid hormone that the body produces in response to stress.
Cortisol also plays a major role in regulating many of the body's functions. High levels are associated with adverse health effects such as increased blood glucose and blood pressure, so keeping cortisol levels in check is beneficial.
Recap
Although research is limited, some evidence hints that phosphatidylser
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